FRI 08.17.12 CrossFit Total

Quarterly Check-In week wraps up

It’s been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week…as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we’ll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today’s CrossFit Total!

REMINDERS:

Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

CFM 2.0

We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!!

Whole Life Challenge update

Team CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We’re shooting for 40. Get in the game!Register here.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Hooverball Sunday. Be there.

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

CROSSFIT TOTAL:
1RM Back Squat
1RM Strict Press
1RM Deadlift

Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You’ll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score.

CASH OUT: 1 minute max effort AirDyne sprint for calories

Good Luck!

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